Thursday 6.9.2022

“FITNESS”

A. Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Barbell Hip Thrust x 8-10 reps @ 2112 (*that's a 2-second hold at the top of each rep -- squeeze the glutes and abs!)
Station 2 – Lateral Box Walk-Overs x 10-12 reps
Station 3 – Front Leaning Rest on Rings x 30-45 seconds

B. Every 4 minutes, for 16 minutes (4 sets) for max calories of:
90 Seconds of Echo Bike
45 Double-Unders or 20 Air Squats

Coaching Note: You don’t have to do the Double-Unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many calories as possible, then transition and get the Double-Unders done so that you can rest before your next interval.

Compare to 3.2.2021

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Deadlift x 2 reps @ 85-92% of 1-RM

Take the time to warm-up and build in weight prior, so that all of these sets can be completed at very challenging weights.

B. Every 4 minutes, for 16 minutes (4 sets) for max calories of:
90 Seconds of Echo Bike
45 Double-Unders or 20 Air Squats

Coaching Note: You don’t have to do the Double-Unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many calories as possible, then transition and get the Double-Unders done so that you can rest before your next interval.

Compare to 3.2.2021

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.